Kale e nkoa e le lijo tse makatsang, 'me u ka e fumana ho menus hohle. Empa ho ka 'na ha e-ba le lintho tse ling tse tšoenyang ka ho ja Kale haeba u e-na le lefu la qoqotho .
A re hlahlobe ho shebisisa haufi le matla ana a matla a phepo ea semela.
Ke Eng e Khale?
Lebitso la Selatine bakeng sa kale ke Brassica oleracea acephala . Kale ke setho sa lelapa la cruciferous la meroho.
Ho boima le ho ba bobe ha o jeoa o tala. Khale ke setsoalle se haufi le limela tse ling tsa cruciferous, ho akarelletsa le k'habeche, broccoli, cauliflower, li-brussels le meroho. Khale e na le makhasi a malelele, ebang a koahetsoe kapa a boreleli, 'me makhasi ha a thehoe holimo kapa hlooho.
Likhahla tsa khale li ka ba tse tala kapa tse pherese. Kale e na le livithamine le diminerale, mme haholo-holo, antioxidant e tsejoang e le alpha-lipoic acid, e bontšitsoeng hore e na le melemo e mengata ea bophelo bo botle.
Melemo ea Bophelo ea Kale
Senoelo se seng sa boholo ba li-ounces tse nang le li-ounces tse 2,4 se fana ka limatlafatsi tse latelang:
- Vithamine A: karolo ea 206 lekholong ea Recommended Daily Allowance (RDA) (ho tloha beta-carotene)
- Vithamine K: karolo ea 684 lekholong ea RDA
- Vithamine C: karolo ea 134 lekholong ea RDA
- Vithamine B6: 9 lekholong ea RDA
- Manganese: karolo ea 26 lekholong ea RDA
- Calcium: karolo ea 9 lekholong ea RDA
- Koporo: karolo ea 10 lekholong ea RDA
- Potassium: karolo ea 9 lekholong ea RDA
- Magnesiamo: karolo ea 6 lekholong ea RDA
Ntle le ho ba lijo tse nang le phepo e nepahetseng, lijo tse tlaase, ho na le melemo e 'maloa ea bophelo bo botle e bakoang ke ho noa ha li-vitamine le tsa mineral tsa Kale, e leng lihlahisoa tse ngata tsa lijo tse phetseng hantle lefatšeng.
Melemo ena, kenyeletsa tse latelang:
- Letlalo le phetseng hantle le moriri ka lebaka la boholo ba livithamine A le C
- E thusa ka ts'ebetso ea lijo
- Ba theoha kotsing ea lefu la pelo
- Ho ntlafatsa boleng ba bone
- Ho ipeha kotsing ea ho hlahisoa ke asthma
- Maemong a tlaase a tsoekere le ho ntlafatsa tsoekere ea mali le ho ba le kutloisiso ea insulin
- Thibela liphetoho tse bakoang ke khatello ea kelello ho bakuli ba nang le lefu la tsoekere
- E thusa ho theola phekolo ea meriana ea mafu a lefu la tsoekere
- Boima ba matla a matla ka lebaka la ho theola lik'halori / metsi a phahameng
- E thusa ho thibela ho itšireletsa, lithuso ho cheka le ho khothalletsa ho lula kamehla
- Ho na le vithamine e phahameng e sa lekanyetsoang e ka lebisang kotsing e eketsehileng ea ho robeha ha masapo)
- E phahame ka lutein, e thusang ho sireletsa bophelo ba mahlo
- E ka 'na ea thibela liphello tsa kankere ea tlhaho tse hlahisang lijo tse phahameng
Kale le Thyroid Link
Khale, joaloka limela tsa cruciferous, ke tsa lelapa la lijo tse tsejoang e le goitrogens , ho bolelang hore li na le bokhoni, ha li le tala le tse ngata, ho liehisa qoqotho, le ho khothalletsa ho thehoa ha qoqotho e eketsehileng (e bitsoang goiter) .
Seo se boletse, chelete e lekaneng ea khale e ka sebelisoang ha e e-s'o ithutiloe hantle. Ka hona, tekanyo e tobileng e ka etsang hore bakuli ba qoqotho ba sebetsane le boemo bo bobe ha ho tsejoe.
Ho feta moo, ho batho bohle, melemo ea bophelo bo botle ba khale e feta hōle likotsi tse ling tsa qoqotho, 'me ho ja tse ling tsa karolo ea lijo ho nkoa e le tse sireletsehileng le tse nang le phepo e nepahetseng.
Ho phaella moo, ho batho ba nang le lefu la qoqotho, likotsi tsa ho etsa mocheso oa qoqotho li mpe le ho feta, hafeela li-kale (kapa lifate tsa cruciferous) li sa fepe.
Leha ho le joalo, ke habohlokoa ho hlokomela hore ho ja kalekare ea khale le jicing ea khale e ka 'na ea e-ba ho ameha. Ho hlahisa mefuta e sa tloaelehang ea li-juice e etsa hore ho be le lik'hemik'hale tse ngata tsa goitrogenic tse phahameng tsa khale. Ka hona, haeba li jeoa hangata, lero la li-jaja tse tala le na le monyetla oa hore li be le tšusumetso e mpe khahlanong le qoqotho, ka ho thibela ho noa ha iodine ea lijo .
Lentsoe le Tsoang ho
Qetellong, haeba u e-na le boemo ba qoqotho, u ka 'na ua batla ho qoba kapa ho fokotsa haholo lijo tsa boholo-holo tsa khale kapa li-juicing tse tala tsa khale le tse ling tsa goitrogens. Ho e-na le hoo, khetha ho khanna kapa ho pheha meroho ea cruciferous, kaha boholo ba li-goitrogens li senyeha ka ho feletseng ke mocheso (kahoo li ka jeoa ka mokhoa o sireletsehileng).
Hape ho na le kelello ho boloka diary lijo, e le hore o ka rekota lijo tsa hau tsa khale (le kamoo li lokiselitsoeng kateng). Joale, etsa bonnete ba hore u tlisa diary ea hao lijo ka nako ea ngaka ea hau ho etsa bonnete ba hore ka bobeli u le leqepheng le le leng.
> Mehloli:
> Bajaj JK, Salwan P, Salwan S. Litho tse ling tse ka 'nang tsa e-ba kotsi ho kenyelletsong ea thyroid: Tlhahlobo. J Clin Diagn Res . 2016 Jan; 10 (1): FE01-FE03.